Tag Archives: Biceps

Muscle Group: Biceps Preacher curls are a must if you want big thick biceps. Preacher curls develop the full bicep particularly the lower part that attaches to the elbow. The lower part of your bicep is what really shows off the guns so this exercise will make your biceps bust out of your sleeves! With Preacher curls, we want to be a […]

Muscle Group: Biceps 21’s are a variation of the barbell curl, which hits the entire biceps area. 21’s are a combination of partial and full range bicep curls. This exercise will test your muscular endurance and provide you with a huge pump. While standing, grab either a pair of dumbbells with each hand or grab a barbell. This exercise is […]

Muscle Group: Biceps You are going to need a preacher bench to perform this movement. Place a bench in front of a low pulley cable machine. Attach a straight bar or EZ bar to the low pulley. Sit down and place your arms on the bench. During this exercise, we are going to perform a slow controlled movement focusing on the squeeze. Curl the […]

Muscle Group: Biceps Alternating Dumbbell Curls isolate the bicep muscle of each arm. This variation of the bicep curl allows you to concentrate your focus on one arm at a time for a stronger mind muscle connection. Standing, hold a dumbbell in each hand and allow it to hang at your arm’s length. Keeping your elbow locked at your waist, […]

Muscle Group: Biceps The Standing Concentration Curl also referred to as the Arnold Curl is great for developing a monstrous bicep peak, especially the outside of the bicep. Standing concentration curls are a great finishing exercise. This is a very strict movement, but we want to shock the muscle, so use as much weight as you can handle. The name concentration […]

Muscle Group: Biceps Machine Preacher Curls work the biceps through the longest range of motion possible. Because a machine is fixed, the movement becomes extremely strict and you are able to feel resistance from a full extension to a full contraction at the top. Consider Machine Curls to be a shaping and finishing exercise instead of one designed to build […]

Muscle Group: Biceps Seated dumbbell curls are the bread and butter of bicep training. They achieve three goals – building, shaping, and defining the biceps. Doing dumbbell curls seated means you will have to use less weight – compared to standing dumbbell curls – but seated curls allow for a greater range of motion and a better peak contraction. You […]

Muscle Group: Biceps You are going to do this exercise the same way you would do regular Dumbbell Curls – except you will not be twisting your wrist at any point during the movement. Your palms face inward (towards your body) and are fixed throughout the movement. Hammer curls not only train your biceps but also place a great deal of […]

Muscle Group: Biceps Equipment needed: Arm Blaster Curls with an Arm Blaster are a very strict way of working the biceps. If you are serious about your bodybuilding training you may want to look into getting one of these. An Arm Blaster cuts down cheating big time and they run for about $30 bucks on Amazon. By using the Arm Blaster, […]

Muscle Group: Biceps Incline Face Foreword Reverse Dumbbell Curls hit your forearm flexors, brachialis and the biceps. Since you are laying fixed on a bench your body can’t assist you in bringing the weights up with momentum – making this a strict exercise. Grab a pair of dumbbells with an overhand grip, and space your hands so that they are shoulder-width […]